IRENE NEWS. 3 July No ACHIEVEMENTS Congratulations to the following members who were on the podium at the Race for Friendship:

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1 IRENE NEWS 3 July 2018 No ACHIEVEMENTS Congratulations to the following members who were on the podium at the Race for Friendship: Louisa Spangenberg 1 st Lady 21 km (1:41:14) Ansie Breytenbach 1 st Master lady & 2 nd lady 21 km (1:44:42) Elsa Meyer 1 st GGM lady walker 21 km Jaap Willemse 1 st GM walker & 2 nd man 10 km (1:03:50) Danie Labuschagne 2 nd GM walker 10 km (1:05:26) Gerard van den Raad 1 st GGM walker 10 km (1:10:24) PERSONAL ACHIEVEMENTS None received THIS WEEK S DIARY Tuesday: Time 17:15 Club house (social evening) Saturday: Garsfontein Ice 07:00 (06:30 for walkers) Garsfontein Primary School LEAGUE RACE The Garsfontein Ice Breaker on Saturday is the next league race. We need you there for league points please. There will be something to eat afterwards as always. CAPTAIN S CORNER The Comrades buzz is over and we head into the second half of the season with hopefully just as much vigour and commitment during these cold winter months. With winter well settled in, it gives us no excuse to hibernate and wrap ourselves in a cocoon. It s the best time to train, dress warm and hit the road again to prepare for faster times over the shorter distances.

2 SUMMER BODIES ARE MADE IN WINTER. The importance of core and strength training was highlighted at our Comrades pre-function by Caroline, as well as in many sporting print and social media so use the opportunity presented to you by Suzelle Engels our qualified Biokineticist we have on Mondays. It worked for a lot of us at our races and at Comrades. She is running a July special for extra sessions for ALL the IRENE members at her Silverlakes practice. Please engage with her regarding this package deal. Her contact number is As you will see the program will entail Tempo, Interval and Hill Repeat sessions on Wednesdays so that we can effectively train towards our 10km Club Champs goal. Those who want to run good times over 10km, 21km and ultimately a marathon, here is the ideal opportunity to make it happen and train for it. Thank you for your ongoing support at these training sessions and your friendship you display amongst one another. I like what I see and the camaraderie you have shown makes anyone want to join the club. Talking about joining the club, I have attached a NOVICE 10km program that is no work of mine but that of Prof Jacques Rossouw (Ex IRENE club member) I found in the 2018 Nedbank race calendar book. I encourage each one of you to bring along a family member, friend, colleague or whoever is keen on starting out to run and to join the club. You can be the reason that they living a healthier lifestyle. See, we are all ambassadors of the club and we are the ones who can promote the club and tell people about it. Your personal experience of the club speaks volumes. No social media or pamphlet can do that but YOU, yes YOU. They can use this program to get them going and in doing so they become members of this outstanding club. Nice little challenge for you to participate in. See you on the road and trails soon. PROUD IRENE GREETINGS Linley PERSONALIA Congratulations to everybody celebrating their birthdays during the week: Gerhard Van Vuuren 02 Jul Maureen Mossop 03 Jul Jeanine Smit 03 Jul Nadia Liebenberg 04 Jul Nadine Breytenbach 06 Jul Alfred Matema 06 Jul Willem Botha 06 Jul Mpho Netshiombo 06 Jul Andrew Heuvel 07 Jul

3 SOCIAL EVENING You can t miss out on this one!!!!!!!!!!!

4 NOTICE BOARD Saturday 7 July Garsfontein Ice Breaker 21.1/10/5 km Race Organisers: Wingate Road Runners & Dutch Reformed Church Garsfontein Venue: Garsfontein Primary School, Zita Street, Garsfontein GPS: S 47 24,44 E , km 10 km 5 km Entry fee R 80 R60 R50 Entry fee 70+ Start Time Free Walk 06:30 Run 07:00 07:15 Cut-off 03:30 No pets No ipods or listening devices are allowed Pre-entries at: Run-A-way Sport; Garsfontein Church 285 Emmie Hartmann Street AGN LEAGUE FIXTURE LIST EVENT DISTANCE DATE LEAGUE RR RW Ice Breaker 21.1/10 km 07/07 X X SMU Half Marathon 21.1/10 km 25/08 X X Clover Irene Spring Race 21.1/10 km 29/09 X X CSIR Road Race 21.1/10 km 20/10 X X Tom Jenkins 21.1/10 km 17/11 X X Masters Athletics Fixture list Local meetings 4 Augustus 2018 FSMA Throws and jumps Pelliespark, UFS 27 October 2018 SWD Oudtshoorn 10 November 2018 Free State Bloemfontein

5 THOUGHT FOR THE WEEK PHOTO CORNER (Race of Friendship) Louisa Spangenberg on the right and Ansie Breytenbach, 1 st & 2 nd ladies of the 21 km

6 Jaap Willemse Gerard van den Raad

7 Annemarie Breytenbach, Anna Pieterse and Derrick van der Merwe Marks Mathebula and Joseph Moagi